How to gain muscle and draw them every time


When it comes to improving your physique, muscle building is often a top priority. Adding muscle mass will increase your muscle definition, improve your lean body mass, and add bulk and size to your frame in the right places. Muscle growth takes time, persistence, and a long-term commitment to the process.

While gaining large amounts of muscle can seem daunting, with proper training programs and with adequate consumption of certain foods, serious muscle building is possible for most people. This article covers everything you need to know about strength training, including how to train, what to eat, and recovery protocols.

Strength Training Basics

Anatomically, skeletal muscles are a series of parallel, cylindrical fibers that contract to produce force. This muscle contraction allows all of the man’s external movements to occur. Your body is in a constant process of renewing and recycling amino acids, or protein building blocks, in your muscles., If your body eliminates more protein than it adds, you will lose muscle mass. If the net protein synthesis is equal, there is no measurable change in muscle size. Finally, if your body deposits more protein than it removes, your muscles will grow. The key to building muscle is to increase the rate of protein deposition while minimizing the rate of protein breakdown.

This process of increasing muscle mass is known as muscle hypertrophy, and this is one of the main goals of resistance training. The process of building muscle depends on several factors, including hormones like testosterone and growth hormone, as well as the availability of amino acids and other nutrients. To build new muscle tissue, your main tools for increasing your body’s rate of protein synthesis are resistance training and consuming adequate amounts of protein and nutrients in general.

The correct amount of resistance training drives your body’s hormonal response towards building muscle, but it requires sufficient availability of protein and energy to ensure that the process results in muscle gains as opposed to muscle loss. .

As researchers and experts continue to study the science of maximizing muscle gains, resistance training with moderate to heavy loads, associated with a relatively high intake of protein, remains the only proven training method to increase muscle mass

Tips for gaining muscle every time

Although many types of exercises have health benefits, the only way to reliably stimulate muscle growth is to use your muscles against moderate to heavy resistance. In addition, muscle growth is specific to the muscles used.

1. Determine Your Target Number of Reps

The continuum of reps is a useful concept when designing training programs for building muscle. To stimulate muscle growth, strength training should be performed with an amount of weight that allows you to perform only 1 in 20 repetitions.

In general, the repetition continuum states that weights you can lift for only a few reps tend to build more strength, weights you can lift for 6 to 12 repetitions tend to build more muscle, and the weights you can lift during 12 at 20 repetitions tend to increase muscle endurance.

Continuum of range of repetitions

The number of repetitions you can perform for a given weight determines the benefit you will get from it.

1-5 repetitions: building strength

6 – 12 repetitions: development of muscle growth

12 – 20 repetitions: development of muscular endurance

It should be understood that these forks present crossings, which means that sets of 3 reps with the corresponding weight will result in some muscle growth, that sets of 8 reps will develop some strength, and sets of 18 reps will also develop muscles.

In other words, depending on your personality, your muscles may develop more with lower reps and heavy weights, or with high reps and lighter weights .

2. Choose the correct amount of weight

In all cases, the weight must be heavy enough that it is impossible to perform much more than 20 repetitions. The weight you choose to use should allow you to reach or near failure for the specified number of reps.

For example, if you are doing a set of 10 repetitions, by the tenth repetition you should be unable or almost unable to perform another repetition. You should rarely have more than “two reps in the tank” at the end of a set if your goal is to build muscle. The general implication of the range of reps continuum is that you should go through different phases of training using different ranges of reps to see what gives your body the most muscle growth.

3. Choose your exercises wisely

As we mentioned, muscle building is specific to the muscle worked. For example, to develop bigger biceps, you need to perform exercises that work the biceps. This can be an isolated bicep exercise or a compound movement that uses the biceps.

As for the best type of exercise for building muscle, compound movements and isolated can be equally effective in inducing muscle enlargement. However, for the best long-term results, you should include compound movements and isolation movements in your workout.

Isolation movements are a great way to target specific muscles. , and beginners may initially find them safer and easier to learn than compound movements. In addition, isolation movements are usually easier to perform when you are tired because you don’t have to stabilize your whole body. This can allow you to do a few more targeted sets at the end of a workout when you are too exhausted to do another compound exercise.

4. Structure your training to avoid overtraining

A good rule of thumb is to perform 3 sets of 3 to 5 compound movements, followed by 3 sets of 1 to 2 isolation movements per workout.

Typically you do your heavier sets using compound movements and perform higher reps on your isolation movements. Assuming you are doing three sets of workout per exercise, limit the total of combined compound and isolation exercises to 5-7 movements per workout. This allows you to benefit from each type of exercise while maximizing the overall muscle-building potential of your training program and avoiding any symptoms of overtraining.

How to Eat For gain muscle

Your diet is the second half of the muscle building equation. All the bodybuilding in the world won’t work if you don’t provide your body with the nutrients it needs to build new muscle tissue.

Increase or decrease

Most athletes, bodybuilders, and bodybuilders go through a variation of a cycle of growth and reduction. Growth periods refer to phases of training in which you eat more food than you burn to support muscle growth. On the other hand, reduction refers to a period of calorie restriction to reduce body fat, while eating and exercising enough to avoid losing muscle. In order to gain muscle, you need to provide your body with the proper amounts of calories and nutrients, especially protein. This will promote the creation of new muscle proteins from the dietary proteins you eat, which will be stimulated by the work you do in the weight room.

The main objective of diet to win of muscle during a growth phase is to provide your body with enough nutrients for it to thrive, but not too many calories for you to gain more fat than muscle. While minor fat gains tend to occur during periods of growth, an ideal point, where your body is building muscle but not storing large amounts of fat, tends to occur when you eat 300 – 500 extra calories. Your body has a maximum rate of muscle building, and beyond this limit, excess calories will be stored as fat. If your goal is to have defined muscles, you want to avoid putting on too much body fat.

Calories needed to gain muscle

For lasting muscle gain without excessive fat gain, you should consume 300 at 500 calories per day more than your basic needs. There are many factors that influence your basal caloric needs, also known as total daily energy expenditure (DQET). These factors include your age, gender, current lean body mass, physical activity, occupation, and underlying health issues.

Your best bet is to use an online calculator to estimate your calorie expenditure based on the data you entered. Once you have this basic expenditure, add 300 calories to establish your daily calorie goal.

Protein Needed for muscle gain

When it comes to nutrients for muscle gain, protein comes first. Recent research suggests that people who train to gain muscle should consume around 1.6 grams per kg of body weight per day. Eating a variety of protein sources is probably your best option: fish, chicken, lamb.

Carbohydrates and fats needed to gain muscle

Regarding carbohydrate and lipid intake, the recommendations are more varied. You need dietary fat to keep hormones functioning optimally, among other things. Recent bodybuilding research suggests consuming 0.5 to 1.5 grams per kg of body weight per day. If you tend to prefer higher fat foods, start at the top end of that range and adjust from there. The rest of your daily calories should come from a variety of carbohydrate sources.

To calculate this, multiply your daily protein goal by 4 and your daily fat intake goal by 9, because protein contain 4 calories per gram and fat 9 calories per gram. You will thus obtain the number of ca lories that you will consume as protein and fat.

Then subtract this number from your calculated daily energy requirement, and divide it by 4 (the number of calories in a gram of carbohydrate) to get the grams of carbohydrate you need to eat to meet and not exceed your daily calorie intake. In the long term, having a constant protein intake and making sure you don’t exceed 500 excess calories per day are the keys to gaining muscle without gaining too much fat. in excess.

How fast can you gain muscle?

If muscle gain is surprisingly easy compared to many other goals of life, that doesn’t mean it’s easy, and it certainly doesn’t happen quickly. It takes several months, if not years, of weight training and proper nutrition to gain muscle. Muscle gain rates vary among individuals, even when following the same program.

Overall, with a good diet and regular training, research has shown that 0, 25 to 0.9 kg of muscle growth per month is a good benchmark for maximum muscle growth potential.

Although it may seem like a small amount, over time the results can be dramatic. In a few years of regular training, you can gain 9 to 18 of muscle, which is a dramatic physical change for virtually anyone who is starting out a resistance training program.

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